Bootcamp #2 starts today!!

This is just a welcome message to everyone that is attending. Get ready to sweat, have fun and start on the road to your fitness goals!!

Last day of Bootcamp!!! (Test Day)

Today was a awesome day!! Everyone surpassed their previous records and you should all feel a great deal of confidence and have a few pounds and inches melted off. Here are the results of the stairs test:

Laura - 5 1/2 !!!
Leonard 6 !!!
Leanne 7 !!!
Jen 6 3/4 !!!

Congrats to everyone!! Remember this is just a step towards your fitness goals. 4 weeks are in the books and its time time use this new found strength and confidence and really get the pound melted off. Remember to check the website: evolutionfitnesstraining.ca for promotions, and to find out how you can get your bootcamp package for free!!!

Test day #3

Today only one person showed up for the test day.... might have something to do with it being the long weekend. In any case, one boot campers came out and showed her dominance!! She beat her previous record and she is better than ever!! Congrats to Leanne O. For making it out and keeping on track with her fitness goals.

Stairs

Leanne O - 6 3/4

Day 6 Test #2

So we were on the stairs again, and this is the second round of testing on the stairs..... Lets see how everyone did..

Laura - 5
Leonard - 5 3/4
Leanne - 6 1/3
Leanne R - 6
Jocelyn - 7 3/4 (Free Bootcamp attendee)

Great job everyone!!! All of you have put in the work and it shows in your results. Keep up the great work! You all should feel a difference in your strength and maybe your waistline. We still have 2 weeks left, so lets not become complacent. We're here to Get Evolutionized!!!

Feel free to leave a comment below, just become a member of the blog and leave a few words of encouragement!!

Bring a friend or invite a stranger they can attend one free bootcamp session for free!!!

Bootcamp day 3 Test day

Great job to all that came out today. We had a beautiful day to go out and sweat, build muscle and lose fat. To all the boot campers, remember to check back daily for words or encouragement and some tips on how to lose fat and there are free workouts for your off days.
2:30 min stairs ( up and down is considered 1)
Laura - 4
Leonard - 5 1/3
Leanne  - 6
Leanne R - 5
Jen - 6 1/4
So over the next few weeks, you will be tested on these stairs 2 more times, try to visualize and work towards a more laps on the stairs. Need help visualizing..... here are the stairs you will be running for the next few weeks:

Tabata Training

How much time do you have to workout/Exercise? Do you find working out boring, or don't have the time to workout for an hour? Well I'll tell you about a new training method that will blast away body fat and increase your energy levels. Would you believe me that it will only take 20 minutes out of your day? Let me tell you about it:

I just want you to note that this training method isn't for everyone (i.e. deconditioned, elderly, overweight, those with medical conditions or joint concerns) Tabata Training can be modified to work for many, but please seek a certified (Personal Trainer) if you have concerns about your ability to do this type of workout.

Tabata Training

Tabata Training is based on research principles in the original study conducted by Dr. Izumi Tabata at the National Institute of Fitness and Sports in Tokyo. This training method is 20 seconds of work, followed by 10 seconds of rest that is repeated eight times for a total of 4 minutes per exercise. This Training method can be performed with both cardiovascular or resistance exercises. here are 5 examples exercise you can do for your workout:

 Remember 20 or work and 10 seconds of rest. Each exercise should be 4 mins in length and only take a few seconds to transition from one exercise to the other. If it's your first time, you can take a LITTLE longer. (Please remember to warm-up for 5-10 minutes before doing this routine)

1. Plyometric Lunges

Step back with the right foot into a reverse lunge position (bending and lowering the right knee towards the floor behind you), then explosively jump up to switch legs (using your arms to swing upwards as you drive your body upwards) Repeat this sequence for the entire timed interval.

2. Mountain Climbers


3.Broad Jump with three small hops back

Follow the the image and jump forward, and when you have jumped forward make three small jumps backward to your start position. (be aware of your surroundings and make sure you have a clear area when performing these exercises).

4.Squat to Shoulder Press 

Start with your feet shoulder width apart, with your weight on your heels, lower your butt down as though your are sitting down in a chair. Keep your head up and your chest out. Only go down to 90 degrees (parallel to the floor) and then stand back up. (if you are a little unsure of your strength, feel free to pull a chair behind you and lower yourself into a seated position and only allow you butt to tap the chair and then quickly stand back up) as you are coming up into the stand position press the dumbbells straight up.

5. Fire Hydrants  

To finish off your workout, fire hydrants are great for the legs, butt and core. Start in the down position on all fours, and lift and lower each leg to the side as many times as possible within the 20 seconds. Every 20 second interval, you should switch legs.

This Training method is quickly becoming a favourite of mine. If I don't have the time to do a full workout, I will tie 5 compound exercises like this to achieve my cardio and resistance training for the day.

If you have any questions, feel free to call, email, or contact me through any of the many social networks CLICK HERE to be directed to my website and my you can find my contact info in the menu and a quick shot to my personal page by clicking on the icons at the top of the page.

Thanks for reading and don't forget to become a member and subscribe to this page!!

Sheldon Scott
Executive Master Traininer
Evolution Sports Training

(Notes and info from CanfitPro Magazine March/April 2012 edition, Page 32-35)

April 18, 2012

Today turned out to be a beautiful day. We had a great time swinging kettlebells, squatting and doing our many core exercises. I'd like to congratulate everyone on a great workout. It was a fun, cheerful atmosphere; everyone had smiles, ans were willing to work hard. I want to remind everyone that, if you want to lose lose weight faster... you work the biggest muscles.... Your LEGS!!! Remember everyone... next Wednesday April 25, 2012 is the last free day of bootcamp. So bring your friends and get them involved in the fun. Remember, anyone that attends the free bootcamp receives the 4 week bootcamp at the promotional price.
So remember to eat well, exercise and try to live stress free. Evolution Sports Training is here to answer any exercise and training related questions you may have, so leave a comment below!!!